Englishexpand_more

Summer Shredding_Pull A

by edward-iffen

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Summary

  • event_availableApril 27th, 2018
  • schedule1 h
  • equalizer41 sets,  483 reps
  • fitness_center29480.21 lbs

1. Single-arm cable pull down (Pre-activation)

  • Set 1: 10 x 88.18 lbs
  • Set 2: 20 x 66.14 lbs
  • Set 3: 10 x 66.14 lbs

Total: 2866.01 lbs

2. Pull-up

  • Set 1: 8 x 182.98 lbs
  • Set 2: 8 x 182.98 lbs
  • Set 3: 8 x 182.98 lbs
  • Set 4: 8 x 182.98 lbs

Total: 5855.48 lbs

3. Bent over row w/ dumbell or barbell

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 12 x 33.07 lbs
  • Set 4: 12 x 33.07 lbs
  • Set 5: 12 x 33.07 lbs

Total: 1984.16 lbs

4. Seated cable row

  • Set 1: 10 x 114.64 lbs
  • Set 2: 10 x 114.64 lbs
  • Set 3: 10 x 130.07 lbs
  • Set 4: 10 x 130.07 lbs
  • Set 5: 6 x 174.17 lbs
  • Set 6: 20 x 99.21 lbs
  • Set 7: 16 x 70.55 lbs

Total: 9052.18 lbs

5. Alternating Dumbell Curl

  • Set 1: 8 x 27.56 lbs
  • Set 2: 8 x 27.56 lbs
  • Set 3: 8 x 27.56 lbs
  • Set 4: 8 x 27.56 lbs
  • Set 5: 8 x 27.56 lbs

Total: 1102.31 lbs

6. Preacher Curl

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs
  • Set 3: 16 x 11.02 lbs
  • Set 4: 16 x 11.02 lbs

Total: 617.29 lbs

7. Reverse EZ Curl (or hammer curl)

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs
  • Set 3: 12 x 11.02 lbs
  • Set 4: 12 x 11.02 lbs
  • Set 5: 20 x 2.2 lbs

Total: 573.2 lbs

8. Face Pull

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 12 x 88.18 lbs
  • Set 5: 12 x 88.18 lbs
  • Set 6: 12 x 88.18 lbs
  • Set 7: 13 x 66.14 lbs
  • Set 8: 20 x 44.09 lbs

Total: 7429.58 lbs